Workout:
2 rounds
1 minute goblet squat hold
5 Inchworm
10 lunge with twist
Squat and reach 5 ea side
WG stretch 10 ea side
1 min. plank
:30 side plank
Single leg bridge 10 ea. side
Metcon:
20 min amrap
5 Deadlifts 115/75
5 Hang power clean 115/75
5 Front squat 115/75
5 Push Press 115/75
5 Back Squat 115/75
Do not need to move through this quickly.
Be deliberate with each rep of each movement assuring good positioning and bracing throughout.